A Rainbow of Smoothie Ideas

Fruit Smoothies

Photo by Lorelle Del Matto

I’d rather eat a bowl of chopped fruit than drink fruit blended in a smoothie. I get more satisfaction from chewing and enjoy the textures and flavors of each fruit. Research confirms this, showing that when we consume calories in a liquid form, our bodies don’t register the calories as with solid food. Thus, it’s easy to over-consume calories we drink, whether it’s soda or 100% fruit juice. (Soup may be an exception, however.)

My opinion changed a few weeks ago when my daughter, Allegra, had her wisdom teeth pulled, sending me straight to the blender to spin up a rainbow of smoothies. We were smitten by the gorgeous colors, slushy texture and bright flavors of the smoothies. Allegra declared the Orange, “as good as Jamba Juice, Mom!” If you have a teen, you know this is a true compliment.

Each fruit provides a unique array of nutrients so by varying the contents of your fruit bowl or blender each day you consume a healthy variety of vitamins, minerals, antioxidants, phytochemicals and other health-promoting, disease-fighting substances.

For a fun tool to calculate how many servings of fruits and vegetables you need for your age, gender and activity level go to this website: Click on “How Many Fruits and Vegetables do You Need?”

One hardly needs a recipe to make a great smoothie, but a few tips may help:

1. Include one frozen ingredient to thicken and chill the blend, such as chopped frozen fruit. (Cut and bag extra or seasonal fruit and toss in the freezer for this purpose.)

2. Include something liquid such as milk, yogurt (they add calcium and protein, too), soy milk or 100% fruit juice.

3. Make ice cubes with nonfat or lowfat milk or leftover coffee (Try a banana mocha blend).

4. A spoonful of protein powder can also boost the protein for more staying power.

5. Use ripe fruit for the fullest flavor. If the fruit is not ripe, add a tablespoon of frozen 100% fruit juice concentrate, matching the color and flavor to your recipe.

6. A ripe banana insures a smooth creamy texture and goes with almost any fruit flavor.

A Rainbow of Smoothie Ideas –  One for each day of the (school or work) week!

Whirl the ingredients listed below in an electric blender until smooth. Each makes 1 serving.

PURPLE

Photo by Lorelle Del Matto

1 cup frozen blueberries or blackberries, thawed slightly

1 carton (6-ounce) nonfat or lowfat blueberry or blackberry yogurt

1/2 banana, sliced

RED

Follow above recipe using frozen strawberries or raspberries and strawberry or raspberry yogurt instead of blueberry.

Photo by Lorelle Del Matto

 GREEN

1 carton (6-ounce) nonfat or lowfat pear, lime or vanilla yogurt

1 cup chopped frozen honeydew melon or peeled ripe pear

1/2 banana, sliced

1 kiwi, peeled and chopped

Note: Blend first three ingredients until smooth, then add kiwi and process again until smooth.

ORANGE

1 carton (6-ounce) nonfat or lowfat mango, orange or peach yogurt

1 cup chopped frozen mango or papaya

1/2 cup chopped cantaloupe or peeled ripe peach

1/2 banana, sliced

YELLOW

1 carton (6-ounce) nonfat or lowfat pineapple, lemon or vanilla yogurt

1 cup chopped frozen pineapple

1/2 cup peeled, chopped ripe pear

1/2 banana, sliced

Copyright © Lorelle S Del Matto 2011